L-Jago

• Sakonnin ƙafa: AyyaAna karin ayyaAna., Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga L-Jago

L-Pull-up shine ƙalubalen motsa jiki na jiki wanda ke haɓaka ƙarfin gabaɗaya, ƙarfi, da juriya, yana yin niyya ga ƙungiyoyin tsoka kamar baya, hannaye, kafadu, da ainihin. Ya dace da matsakaita zuwa ƙwararrun masu sha'awar motsa jiki waɗanda ke neman haɓaka ƙarfin jikinsu na sama da ma'anar tsoka. Mutane da yawa suna so su haɗa L-Pull-ups a cikin abubuwan yau da kullun don haɓaka aikin ja-gorar su, haɓaka mafi kyawun matsayi, da cimma mafi girman toned da ƙarfi na sama.

Yanayinta: tsammanin nuni a nuni L-Jago

• Na gaba, ɗaga ƙafafunku a layi daya zuwa ƙasa a cikin siffar L, kiyaye ƙafafunku madaidaiciya kuma tare; wannan shine matsayin ku na farawa.
• Yin amfani da ƙarfin jikin ku na sama, ja da kanku har sai haƙar ku ta kasance sama da mashaya, yayin da kuke riƙe da siffar L tare da kafafunku.
• Riƙe wannan matsayi na ɗan lokaci, tabbatar da an haɗa ainihin ku kuma jikin ku yana cikin layi madaidaiciya.
• A ƙarshe, rage kanku baya cikin hanyar sarrafawa zuwa matsayi na farawa, kiyaye ƙafafunku a cikin siffar L a duk lokacin motsa jiki.

Lajin Don yi L-Jago

• ** Shiga Mahimmancin ku ***: Kuskure ɗaya na gama gari shine rashin shigar da ainihin. The L-Pull-up ba kawai hari na saman jikin ku ba, har ma da ainihin ku. Tabbatar cewa abs ɗin ku sun matse kuma suna aiki a duk lokacin motsa jiki. Wannan zai taimaka kula da siffar "L" da kuma samar da kwanciyar hankali.
• **A Gujewa Amfani Da Lokacin Lokaci**: Yin lilo ko amfani da kuzari don ja da kanka kuskure ne na kowa. Wannan na iya haifar da rauni kuma yana rage tasirin motsa jiki. Maimakon haka, mayar da hankali kan yin amfani da ƙarfin jikin ku na sama don ja da kanku a cikin abin sarrafawa

L-Jago Tambayoyin Masu Nuna

Shi beginners za su iya L-Jago?

L-Pull-ups suna da ƙalubale sosai kuma gabaɗaya suna buƙatar ingantaccen matakin ƙarfin babba da kwanciyar hankali. Saboda haka, ƙila ba za su dace da masu farawa waɗanda ke fara tafiya ta motsa jiki ba. Ana ba da shawarar cewa masu farawa su fara da abubuwan jan hankali na asali ko ja da baya, a hankali suna ƙarfafa ƙarfi kafin su ci gaba zuwa ƙarin ci gaba kamar L-Pull-up. Koyaushe tuna don kiyaye tsari mai kyau don hana raunin da ya faru.

Me ya sa ya wuce ga L-Jago?

• Ƙunƙarar-Grip Pull-Up: Wannan bambancin yana ba ku damar kama sandar tare da hannayenku kusa da nisan kafada, wanda ke mayar da hankali ga biceps da goshin ku.
• L-Pull-Up mai nauyi: Wannan sigar ci gaba ce inda kuka sa bel mai nauyi ko riƙe dumbbell tsakanin ƙafafunku don haɓaka juriya da ƙalubalanci tsokoki.
• The One-Arm L-Pull-Up: Wannan bambanci ne mai ƙalubale wanda ya haɗa da ja da kanka sama da hannu ɗaya yayin da kake ajiye ƙafafu a matsayi na L.
• Mixed-Grip L-Pull-Up: A cikin wannan bambance-bambancen, hannu ɗaya yana rikitar da sandar a hannu ɗaya kuma a ƙarƙashin hannu. Wannan na iya taimakawa wajen fitar da rashin daidaituwar tsoka da ƙara ƙalubale daban-daban zuwa

Me suna da abin da ya sanya ɗaukehawa ga L-Jago?

• Haɗin Jikin Hollow wani motsa jiki ne wanda ke haɓaka L-Pull-up yayin da yake kaiwa ga ƙarfin ƙarfi da kwanciyar hankali, waɗanda ke da mahimmanci don kiyaye jiki a cikin sifar 'L' yayin ja-gorar.
• Har ila yau, motsa jiki na Ƙafa yana haɓaka L-Pull-up kamar yadda yake ƙarfafa hip flexors da ƙananan abs, tsokoki waɗanda suke da karfi lokacin ɗaga ƙafafu don samar da matsayi na 'L' a cikin ja-up.